Proteins are responsible for a lot more than just making our smooth and skeletal muscle. Without an adequate amount of protein, certain bodily processes may not be able to be maintained. Protein is a necessary component of a healthy diet. A low-protein diet can have severe negative effects on the body.
Amino Acids
Proteins are made of amino acids. Each amino acid contains an amine group that contains nitrogen and a side chain that distinguishes it from other proteins, states "Nutrition" by Frances Sizer and Eleanor Whitney. According to "Physiology of Sport and Exercise" by Jack Wilmore and David Costill, there are 20 amino acids that are necessary for growth and metabolism. Of these, nine cannot be made by the body and must be obtained through diet.
Identification
Recommended protein consumption varies for males and females. "Physiology of Sport and Exercise" states that an adult male should consume 58 to 63 grams of protein per day. A female needs 44 to 50 grams per day. Overall, approximately 0.8 grams of protein per kilogram of body weight should be consumed. Anything below this amount is considered a low-protein diet.
Function
Proteins provide several important functions for the body. According to "Physiology of Sport and Exercise," proteins make up hemoglobin, enzymes, and antibodies in the body. They also control acid-base balance and maintain osmotic pressure. In addition, proteins grow, repair and maintain body tissue. If an inadequate amount of protein is consumed, these processes will not be maintained by the body.
Effects
According to "Nutrition" if the body does not get enough protein, cells begin to break down the organelles that help link amino acids and make proteins. When this occurs, needs by the body will not be met. If a protein is being constructed by the body and necessary amino acids are missing, the protein will not be completed. The amino acids will return to the blood stream for another use. If these amino acids are not used, they will be excreted. When the diet lacks protein and this cycle occurs, over time there may be little to no amino acids available to build necessary proteins.
Types
If you are trying to control caloric intake to maintain or lose weight, there are ways to get healthy, low calorie sources of protein. High quality, low calorie sources of protein include legumes, oats, leafy green vegetables, seeds and nuts, states "Nutrition." Not all protein must come from fatty animal sources.
References
- "Nutrition: Concepts and Controversies"; Sizer, Francis, Whitney, Eleanor; 2004.
- "Physiology of Sport and Exercise"; Wilmore, Jack H., Costill, David L.; 2004
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